Training Log Archive: Carbons Offset

I usually need a fair bit of time to warm up before going hard, so I decided to run the 5 km (5.5 km) race course before the race.

United Way 5 km run/walk
I currently just do not have that top gear. Was happy with the pace I held but it wasn't crazy fast; if I'd been running more lately, and if I ever trained for shorter distances, I would hope to have more top end. I knew that a race this short would hurt (I have never run a 5 km race.... in fact I don't think I've ever even gone out for a run that was just 5 km) but I was keen to see what I could do. Held a steady pace and was able to knock off a few more people in the last couple of km. Purposely dialed up the pace as I ran by them to discourage any thoughts they might have of putting up a fight. One guy clearly couldn't give chase, the other guy tried a little. Moved up to 5th place.
After, we learned that inaccurate course marking had resulted in a distance of 5.5 km.
A nice day and a pretty nice way to spend a paid morning of work.
No headache issues at this high intensity.
I now have a nice "5 km finisher" medal to add to the collection :)
I guess this was my 5 km PB :) (5.5 km)

C • Race 4

16.3
Spin class at the gym at work.
Pretty high intensity, no concussion issues, no headaches.

To Glenmore reservoir and around, then down the paths near 37th street to Fish Creek, across to near Simone Lake, then back to Canyon Meadows.

The cracks in the path didn't bug the head. Still a very minor (0.5) warm up headache about 15 minutes in. Went away.

16.1
An easy walk up to Grassi Lakes with Carbon and her parents.
Soooo nice that the smoke cleared out and we can see the mountains again. It has been so long since we've had such a clear day that I had forgotten how great the mountains look; they seemed new again.

Then a guided sightseeing float trip down part of the Bow River with Carbon and Carbon's dad, from below Bow Falls to about 7 or 8 km downstream, pulling out along the golf course road. Fun to see the various mountains and the hoodoos from a different perspective, and great to scope out the river for our own future paddle from Banff to Canmore. Barely a Class I rapid here or there, there might be one little section or two where you could try to make a Class II of it and barely make a splash by hitting it hard in just the right spot; you're biggest challenge would be avoiding shallow spots. Would be a beautiful trip. There are really nice, calm put-ins on gentle beach just below the public parking at Bow Falls.

16.3

Rebound group ride.
Lowline, Highline, Mosquito.
First mountain bike ride since the crash 4 weeks ago. Felt like a beginner again in terms of technical skills. Bummer, but it will come back.
Again had my mild "warm up" headache that went away. Going to get that checked out, in case it matters.
ConditIons were quite dry.
Time and distance are estimated.

Canmore Nordic Centre with Carbon and her dad, his first time mountain biking. Tried some of Get In trail, then toured a bunch of double track up to the meadow for photos and out toward Rundle Riverside and back. Out on Meadow, back on Banff trail.
Time and distance are estimated.

Too smoky to go out and play. We were going to mountain bike tonight but we don't want to subject our lungs to it.

Spin on the stationary bike. Levels 11-14.

Total Body Blitz class at the gym at work

Head felt fine with everything, and the intensity.

Burpies, lunges onto and off bosu, jumping lunges and squats, walking planks over bosu, lower leg raise v-sits, twist under and upward extension side planks with weight, push ups, bent over rows, sumo squat burpies
Then a 5-minute guided stretch after.

"Burpies don't like you either"